By December 27, 2022 No Comments
Wednesday, December 28


Holiday Schedule Reminder
Saturday Dec 31st: Classes at 8am & 9am
Sunday Jan 1st: Open Gym 11am-1pm
Monday Jan 2nd: Classes at 8am & 9am

:30 Hamstring Rack Stretch each side
10 Glute Bridge w/3-sec Hold
10 Hollow Rock
10 Ironman (Superman w/Swept Arms)
10 Spiderman Lunge
10 Push-Up
10 Air Squat
10 Ring Row
10-Sec Back Squat x 3

A) Back Squat
*15 Min Cap*
Increase from 122122

B) 3 RFQ
8-12 DB Bent Over Row (each arm)
8-12 Strict Ring Dip
*10 Min Cap*

Use a DB weight that is challenging but maintain good form throughout.

Scale Strict Ring Dip with a band, controlled negatives, or HRPU. Consider adding weight if you can do so while staying within the rep range and maintaining good form.

1:00 Pigeon
1:00 Lizard
:30 Wall Pec Stretch

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